Method and Apparatus for Athletic Training

ABSTRACT

A method of use of resistant and assistant forces of increasing values applied timely to the legs of an athlete, whereby an athlete&#39;s central nervous system is acclimated toward a pattern of enhancement of use of the legs of the athlete and resultant overall enhancement of the stride of the athlete. In one embodiment, apparatus comprising of a pair of ankle bands which are interconnectable by a variety of elastic cords, each of a predetermined length but with varying degrees of elasticity, is provided. After a time period of workout with a first configuration of elastic cord having a first resistance to elongation, a second configuration of elastic cord of a second, greater resistance to elongation is employed. After a time period of workout with the second configuration, a third configuration of elastic cord having a third, greater resistance to elongation than that of the second configuration is employed.

CROSS-REFERENCE TO RELATED APPLICATIONS

Not Applicable

STATEMENT REGARDING FEDERALLY SPONSORED RESEARCH OR DEVELOPMENT

Not Applicable

FIELD OF INVENTION

This invention relates to methods and apparatus useful in training an athlete with respect to his/her (hereinafter, “their”) leg movements, and is especially useful for enhancement of the stride (length) of the displacement movements of the legs of the athlete and the speed (turn over rate) of such stride.

BACKGROUND OF INVENTION

In the prior art there are numerous training routines for athletes, such as for example runners, some standing alone and some having apparatus associated with the routine. Most commonly, such routines emphasize resistance, as opposed to assistance, training routines. For example such routines concentrate on increasing the strength of the legs of an athlete, especially a runner, but not on the combination of stride turn over rate and the stride length of the athlete. These two factors are mutually independent, so that in the known prior art training routines, the athlete fails to achieve optimization of the speed (turn over rate) of the movement of their legs when running, and especially does not move toward optimization of both their turn over rate and the length of their stride.

One common prior art training regimen includes connecting a first runner to one end of an elastic cord and connecting a second runner to the opposite end of this same cord. In this routine, the runners align themselves one in front of the other, spacing themselves apart a distance which pulls the cord taut between them. They then simultaneously start moving in the same direction with the desired result that both runners will benefit from the resistance/assistance, i.e., the pull and tug of the elastic cord on the runners. This routine suffers from numerous aspects. First, the runner must have a partner. Second, there is often inconsistent pull or tug upon each one of the runners; hence often the individual needs of neither runner are met. Also, such cords often break with undesirable, often dangerous, effects on one or both of the runners. Herein, the term “cord” is intended to include an elongated elastic member having a resistance to elongation and may comprise a length of a solid rubber cord, a length of hollow tubing, a flat strip of elastic material, or other like elastic material.

BRIEF SUMMARY OF INVENTION

In accordance with one aspect of the present invention, the present inventor has found that through the use of resistance/assistance-type forces of changing values applied timely to the legs of an athlete, the athlete's central nervous system may be acclimated toward a pattern of unusual enhancement of both the turn over rate and length of stride of the runner.

Herein, “turn over” refers to the time required for a runner to move one leg through a cycle comprising the distance between the lift off point of a runner's foot and the point of planting of the same foot at the completion of a stride. “Turn over rate” refers to the number of cycles of the runner's leg which occur per unit of time. In the present invention, a runner is mentally trained to follow a pattern of leg movements that is developed and stored in the central nervous system of the runner, employing the present invention. Such pattern is engrained into the runner's central nervous system so that the runner inherently follows such pattern when running without the aid of the training apparatus of the present invention.

In one embodiment, the present invention includes an apparatus comprising of a pair of ankle bands (one leg band per ankle) which are interconnectable, initially, by a first elastic cord of a predetermined length and a first degree of elasticity, secondly, after a time period of workout with the first elastic cord, switching to a second elastic cord of the same length as the first cord, but of a second and greater resistance to elongation than that of the first cord, and thirdly, after a time period of workout with the second cord, switching to a third elastic cord of the same length as the first and second cords, but of a third and greater resistance to elongation than that of the second cord, for a time period of workout with the third cord to end the training session. Such training has been noted to develop within the athlete's central nervous system a pattern of leg movements which approximates the athlete's optimum attainable turn over rate and stride length of their leg movements, such pattern carrying over to the unimpeded leg movements of the runner (i.e., without a cord). Contrary to the known prior art devices and methods which are based solely upon resistance concepts, the present method utilizes assistance toward execution of at least a material portion of the desired leg movements, coupled with the acclimation of the athlete's central nervous external system to the several aspects of the leg movements, effected in part by the elastic assistance of the cords, to acclimate a given athlete toward a pattern of optimized speed and stride length of their leg movements.

Whereas the method of the present invention is described herein as applied to the enhancement to the training of runners, other athletes such as soccer players, for example, may benefit from utilization of the present invention. Moreover, the leg movements trained may be leg movements laterally, angularly, or substantially aligned with the mid-sagittal plane of the athlete.

As noted hereinabove, in accordance with one aspect of the present invention, the apparatus employed comprises a plurality of (preferably at least three) elastic cords, all of which are of the same length, for example 8 to 12 inches in length, and stretchable to different respective maximum lengths, (i.e., different degrees of elasticity). Of the three cords, the first one of these cords exhibits the least resistance to elongation so that the trainee is able to start their training using approximately their then-existing (“normal”) stride length and turn over rate. The inventor has found that use of this first cord permits initial introduction to the trainee of the action of the cord when the trainee is running, but without the trainee getting their feet tangled in the cord as they learn how to run with their legs connected to one another by the first cord.

With their legs so interconnected by the first cord, as the trainee commences to run and a first one of their legs is moved forward of the other leg, the first cord elongates with increasing resistance to such elongation as the cord grows taut. This action subjects the trainee's leg to increasing resistance to elongation of this cord as respective ones of their legs is moved through a stride. The trainee's central nervous system senses this increasing resistance thereby training the central nervous system to recognize the approach of a maximum elongation of the cord which the leg can effect, and the need to plant the trainee's forward moving foot onto a supporting surface (e.g. a running track). Upon this first leg of the runner reaching such maximum permissible elongation of the cord, the central nervous system recognizes such as a stop position for the forward motion of the first leg and records the same. Simultaneously, the forward movement of the first leg serves to build up energy within the cord (i.e., resistance to elongation of the cord) and simultaneously increasing demand upon the trainee's leg, hence resistance strengthening of the leg. In the present invention, due to the relative low resistance to elongation of this first cord, during the initial training, the trainee employs a relatively long stride length before reaching the stop point in elongation of this first cord. In turn, this action results in a relatively longer time to execute a cycle of each leg. However, these actions introduce the runner to both the resistance and assistance aspects of the cord-controlled movements of their legs.

Upon the approach and actual arrival at such stop position of the first leg, the central nervous system signals the second leg to lift off the supporting surface and commence its forward motion while the first foot remains planted. As with the movement of the first leg, the approach of the second leg to the maximum permissible elongation of the cord and its actual arrival at its maximum permissible elongation are all sensed by the trainee's central nervous system and recorded within the central nervous system. Importantly, as the forward movement of the trainee's first leg stretches the cord, resistance to such stretching builds up in the second foot of the trainee. Upon the second foot being lifted off its supporting surface, the built-up energy within the cord reacts to aid in pulling of such second foot off the supporting surface and to propelling of such second foot forward thereby enhancing the turn over rate for the second leg of the trainee. This assistive action is repeated with each leg as each such leg completes a turn over, resulting in development within the central nervous system of an engrained pattern of leg movements that includes the turn over rate for each leg.

In the activity with the first cord having the lowest resistance to elongation of the three cords, there is limited enhancement of the strength of leg movements of the trainee due to the permissible maximum elongation of the first cord that is a function of the resistance to elongation of the first cord. However, the actions which affect the turn over rate of the legs through the use of the first cord are engrained within the central nervous system of the trainee.

In accordance with one aspect of the present invention, after a preselected number of repetitions of the “running” of the trainee employing the first cord, such first cord is replaced with a second elastic cord which is of substantially the same length (i.e., 8 inches), but which exhibits a greater resistance to elongation relative to the first cord. By way of example, this second cord may be elongated by the trainee to a length of only about 36 inches for example. With the trainee's legs connected to one another employing the second cord, the trainee commences running but the permissible stride length of the trainee is restricted by the increased resistance to elongation of the second cord. Thus, when attempting to run, the trainee, functioning under the influence of the turn over rate developed and engrained with the trainee's central nervous system while training with the first cord, is forced to employ a shorter stride length which, in turn, urges the trainee to increase the turn over rate of their stride. As the trainee repeats such faster turn over rate, the activity involved is sensed and recorded within the trainee's central nervous system.

By reason of the increased resistance to elongation of the second cord, the energy required for the trainee to elongate the second cord is greater than the energy expended by the trainee when elongating the first cord. This action is sensed and adopted by the central nervous system of the trainee. Also, the enhanced turn over rate of the leg working with the second cord is detected and stored within the trainee's central nervous system, thereby replacing the overall learned pattern of leg movements associated with the first cord.

After a preselected number of repetitions of the “running” of the trainee employing the second cord, such second cord is replaced with a third elastic cord which is of substantially the same length (i.e., 8 inches) as the first and second cords, but which exhibits a greater resistance to elongation relative to the second cord. By way of example, this 8-inch long third cord may be elongated by the trainee to a length of only about 32 inches. With the trainee's legs connected to one another employing the third cord, the trainee commences running, but the permissible stride length of the trainee is restricted by the increased resistance to elongation of this third cord. Thus, when attempting to run, the trainee, functioning under the influence of the turn over rate developed and engrained with the trainee's central nervous system while training with the second cord, is forced to employ a shorter stride length which, in turn, urges the trainee to increase the turn over rate of their stride. As the trainee repeats such faster turn over rate, the activity involved is sensed and recorded within the trainee's central nervous system. Simultaneously, the strength of the trainee's legs is enhanced by the added resistance to elongation of the third cord. Likewise, the energy built up in the third cord increases, thereby providing a greater and stronger force to assist the rear foot to move forward in its cycles with resulting enhancement of the turn over rate of the leg by the third cord.

After a preselected number of repetitions of the “running” of the trainee employing the third cord, the third cord is removed. Thereafter, the trainee runs unimpeded by the cord, at their newly learned pattern of faster turn over rate and stride length.

Herein the terms “leg” and “foot” and “ankle” are used alternatively to describe a single aspect of the lower limb of an “athlete” which at times is itself used synonymously with the terms “trainee” or “runner”).

BRIEF DESCRIPTION OF THE FIGURES

FIG. 1 is a perspective view of one embodiment of ankle cords useful as part of the apparatus employed in carrying out the method of the present invention;

FIG. 2 is a perspective view showing the length and relative outer diameter of each of three cords employed in one embodiment of the training routine of the present invention;

FIG. 3 is a perspective view of ankle bands as deployed on an athlete when practicing the method of the present invention;

FIG. 4 is a perspective view of a runner having their feet in side-by-side relationship preparatory to commencing the first of the plurality of activities associated with a routine of the present invention;

FIG. 5 is a side view of the runner of FIG. 4 after having moved their left foot forward of their right foot in the first half of a cycle of such left foot and planting such left foot;

FIG. 6 is a side view of the runner of FIG. 5 after having moved their right foot into a forward position relative to the left foot in a cycle of such right foot and planting such right foot;

FIG. 7 is a rearward view of an athlete leaning against an upright wall and with their right knee bent toward their chest in a first movement of their right leg acclimation procedure for a trainee;

FIG. 8 is a perspective view of the athlete of FIG. 7 and depicting their right leg straight and extended laterally of their left leg;

FIG. 9 is a perspective view of the athlete of FIG. 7 and depicting their right leg straight and extended forward toward the wall;

FIG. 10 is a perspective view of the athlete of FIG. 7 and depicting their right leg straight and extended rearwardly;

FIG. 11 a is a perspective view of the athlete of FIG. 7 and depicting their right leg extended rearward of their left leg;

FIG. 11 b is a rear view of the athlete of FIG. 7 and depicting their right leg extended rearward of their left leg;

FIG. 12 is a perspective view of the athlete of FIG. 7 with their left leg bent at the knee and lifted substantially vertically;

FIG. 13 is a rear view of the athlete of FIG. 7 and depicting their right leg extended forward of their left leg; and

FIG. 14 is a pictorial comparison of the maximum elongation of a first second and third cord at a given elongation force useful in the present invention.

DETAILED DESCRIPTION OF THE INVENTION

With reference to the several figures, one embodiment of the apparatus of the present invention includes first and second ankle cuffs 12, 12′ respectively, each of which is formed of a cushioned length of material 16, 16′, preferably of stretch resistant material, of a length sufficient to encircle the ankle area 18, 18′ of an athlete 20 (see FIG. 3). In the depicted embodiment, closure of the cushioned length 16, 16′ about the 18, 18′ of the athlete 20 is effected by means of a first strip 22, 22′ of hook and loop fastener material, for example, the material marketed under the trademark Velcro®, anchored to the outer surface 26, 26′ of the cuff 12, 12′, plus second and third strips 28, 28′ and 30, 30′, respectively, of hook and loop fastener material, fed through the male component 34, 34′ and female component 36, 36′, respectively, of a snap fastener 38, 38′ and back over the respective guide members 32, 32′ of the snap fasteners 38, 38′ to overlie the first strip of hook and loop fastener 22, 22′ on the outer surface 26, 26′ of the cuff 12, 12′ and be releasably joined to such first strip, thereby providing adjustability of the diameter of each ankle cuff 12, 12′ about the athlete's ankles. Whereas hook and loop fasteners are useful in that they do not include objects which could strike and injure a trainee's leg or ankle as the trainee proceeds through a training running routine, other useful fasteners will be recognized by one skilled in the art.

Generally centrally along the length of the first elongated cuff 12 there is mounted a “D” ring 40 which is adapted to releasably (and preferably pivotally) receive therein a clamp 42. In the depicted embodiment, the clamp 42 has anchored thereto one end 44 of an elastic cord 46. The opposite end 48 of this cord is in like manner anchored to a further clamp 42′ which is releasably (and preferably pivotally) received within a further “D” ring 50′ which is mounted generally centrally of the length of the second elongated cuff 12′. In one embodiment, the elastic cord 46 is provided by a length of material commonly known as a “sleek self banding” elastic tube, such that the clamps 42, 42′ are secured at opposite ends 44, 48 of the cord 46 by hooking the clamps 42, 42′ through self-formed loops in the opposite ends 44, 48 of the cord 46. However, those skilled in the art will recognize other suitable devices for securing the clamps 42, 42′ to opposite ends 44, 48 of the cord 46, and such devices may be employed without departing from the spirit and scope of the present invention.

In accordance with one aspect of the present invention, as depicted in FIGS. 2 and 14, there are provided multiple, preferably at least three, elastic cords 46, 56, and 66, all of which are of substantially the same relaxed length. For example, in the present embodiment each of the cords (herein at times referred to as “Petrone” cords) is approximately 8 inches in length. However, the first cord 46 of these cords exhibits a first resistance to elongation which allows this first cord to elongate to a first length at a given elongation force applied along a length of the first cord 46. The second cord 56 exhibits a second resistance to elongation which is of a second and greater resistance to elongation than the resistance to elongation of the first cord 46, and the third cord 66 exhibits a third resistance to elongation which is of a greater resistance to elongation than the resistance to elongation of the second cord 56. For example, in one embodiment in which a given elongation force is applied along each of the lengths of the various Petrone cords, the first cord 46 elongates to a length of approximately 42 inches, the second cord 56 elongates to a length of approximately 36 inches, and the third cord 66 elongates to a length of approximately 32 inches. It will be understood that differences in elasticity may be achieved through the use of different outer diameters of cords formed of the same or like materials or in other ways known in the art. In the depicted embodiment, the first cord 46 is of the smallest outer diameter of the three depicted cords, the second cord 56 being of a slightly greater outer diameter than the outer diameter of the first cord, and the third cord 60 being of a slightly greater outer diameter than the outer diameter of the second cord. One suitable cord is that offered by Simple Fitness Solutions, Mobridge, N.D. 57601, and identified as rubber latex exercise elastic resistance tubing. In a preferred embodiment, each cord is of substantially the same length. Cords of a common length, and preferably cords between about 8 and about 12 inches, may be employed in the present invention. It will be understood that longer cords tend to become entangled with a runner's legs or feet, and shorter cords may not provide the desired maximum elongation. However, the exact length of cord suitable for use in the Petrone cords 46, 56, 66 will depend upon the specific geometry of the trainee using the apparatus of the present invention.

In one embodiment, the first cord 46 (of the lesser resistance to elongation) comprises a 12 inch length of a rubber latex tubing having a 11.3 mm outer diameter, a wall thickness of 2.5 mm, approximately 11 lbs resistance to elongation at 100% elongation, and approximately 17 lbs resistance to elongation at 200% elongation. (2× to 3× unstretched length). In this embodiment, the second cord 56 (of the intermediate resistance to elongation) comprises a 12 inch length of the same rubber latex tubing, but has an outer diameter of 12.3 mm, a wall thickness of about 3.0 mm, approximately 16 lbs resistance to elongation at 100% elongation, and approximately 21 lbs resistance to elongation at 200% elongation (2× to 3× unstretched length). In this embodiment, the third cord 66 (of maximum resistance to elongation) comprises a 12 inch length of the same rubber latex tubing, but has an outer diameter of 14.9 mm, a wall thickness of about 3.5 mm, approximately 18 lbs resistance to elongation at 100% elongation, and approximately 27 lbs resistance to elongation at 200% elongation (2× to 3×0 unstretched length). As desired, either of the first, second and/or third cords may comprise a combination of cords as needed to achieve a desired resistance to elongation. For example, in one embodiment, a first cord and a second cord are combined to define a composite “third cord” having a resistance to elongation which is determined by the cooperative resistances to elongation of the combined first and second cords.

Referring to FIG. 4, in one aspect of the present invention, first and second cuffs 12, 12′ are encircled about and latched in position on respective ones of the ankles 18, 18′ of a trainee 20. Initially, a first cord 46 may be releasably attached to respective “D” rings 40, 40′ mounted on the outer surfaces of the cuffs 12, 12′. When so mounted, the cuffs 12, 12′ are rotated about the trainee's ankles so that the projecting “D” rings and any connector on the end of the cord 46 will not strike the opposing ankle of the trainee as the trainee moves their feet in a running activity.

Referring now to FIGS. 5 and 6, once the cuffs 12, 12′ are mounted to the ankles of the trainee 20, when the trainee moves their feet though a turn over, the trainee's central nervous system senses the increasing resistance of a given cord against movement of a first one of the trainee's feet (legs), anticipates the buildup of energy stored in the cord 46, and an upcoming stop, senses the stop, and records such information for such leg. Upon the trainee's first leg reaching its stopping point, namely that point where the trainee can not reasonably stretch the cord further, the first foot is planted on a supporting surface 61. Thereupon the central nervous system of the trainee signals the second of the athlete's legs to leave its resident position on the supporting surface 61 and, under the assisting influence of the energy stored in the cord 46, to move toward and beyond the stopped first leg until the central nervous system senses the upcoming stop in movement of the second leg and in time senses the actual stop of the forward movement of the second leg upon the cord 46 again being stretched reasonably maximumaly and the trainee's second foot being planted on the supporting surface 61, all such information being stored within the central nervous system of the trainee. Repetitions of this cycle of movements of the legs relative to one another reinforces the engraining into the trainee's central nervous system of the stored signals and over time, the trainee consistently, and without applied reasoning, will establish a leg movement pattern which is that same pattern as was “taught” by the extension and contraction of the cord 46.

The present inventor has found that a “beginner” trainee has an inherent tendency to over-stride and/or to attempt rapid movements of the legs, due often to the prevalence of prior art training which emphasizes quick turn overs and longer strides, as opposed to optimization of such turn overs and stride lengths. Such prior concept of training runners is partially initially overcome in the present invention by the selection of multiple, preferably at least three and at times four or more, elastic cords 46, 56, 66, all of the same length, but with the cords exhibiting graduated increasing resistance to elongation. That is, the first cord 46 has a first resistance to elongation; the second cord 56 has a greater resistance to elongation than the first cord 46, etc., for the remaining cords. Beginner training commences employing the first cord 46 which has the least resistance to elongation. This step of the present method is provided to introduce the trainee to the concept of moving their legs relative to one another, over a distance (stride length) much like the trainee's then-existing running stride length. Without this initial training, a trainee is more prone to stumble or trip over the cord 46 and injure themselves. Importantly, such strides introduce the trainee to the concept of sensing starting and stopping movement of their legs relative to one another and responding to such sensed movement by timely planting their forward foot on the supporting surface 61 at a time commensurate with the stopping sensation. In similar manner, this training also prompts the trainee to lift their rearward foot for movement of such foot forward past the planted foot. In the present invention, once the trainee has “released” the rearward foot for forward movement, the energy stored within the elongated cord acts to “pull” such rearward foot forward at a faster pace than the trainee would normally move such foot. This degree of assistance enhances the speed of “normal” forward movement of such foot, causing the foot to arrive at its stopping (planted) position on the supporting surface at an “earlier” time than that theretofore exhibited by the trainee. In turn, this early arrival is sensed and recorded within the trainee's central nervous system so that, with repetition of such movements, the trainee is “trained” to respond to such “earlier” time during subsequent turn overs, thereby increasing their speed (turn over rate) of leg movements over the stride distance established by the overall length and elasticity of the cord currently in use.

By choosing the first cord 46 employed in a training routine to be that cord which has the least resistance to elongation, the trainee is initially allowed with somewhat minimal resistance to use their “normal” stride length and turn over rate. As repetitions take place, the trainee's response to the learned signals from their central nervous system and the assistive factor provided by the cord is enhanced, with the result that the trainee increases the turn over rate of their stride.

After a given period of time of workout with the first cord 46, the usual trainee has “learned” a pattern of starting and stopping of leg movements over their normal, or somewhat enhanced, stride length. At this point in the training, the trainee may be introduced to the second cord 56, in lieu of the first cord 46. This second cord, having an greater resistance to elongation, but being of the same length as the first cord 46 understandably will restrict the trainee's leg movements to a lesser maximum elongation of the cord 56 in use than was permissible when using the first cord 46, before the second cord's resistance to elongation stops the forward movement of the trainee's leg. This lesser forward distance is sensed within the trainee's central nervous system and replaces that forward stopping signal learned when using the first cord 46. Again as occurred when using the first cord 46, upon the second cord 56 reaching its permissible elongation, such attitude of the cord 56 is sensed by the trainee's central nervous system and recorded and a signal is sent to the rearward second foot to commence forward movement. At this time, the energy stored within the second cord 56 acts to assist the forward movement of the rearward foot, thereby increasing the speed of movement of this second foot to its most forward position ahead of the other foot and planting of the second foot on the supporting surface. Due to the greater resistance to elongation of this second cord 56, relative to the first cord 46, the distance of the forward movement of the rearward foot to its forward planting location (stride) is less than the stride length achievable when employing the first cord 46, so that in totality, the turn over rate of the trainee 20 when using the second cord 56 is enhanced relative to the turn over rate learned when using the first cord 46. With repetition, such enhanced turn over rate is engrained within the central nervous system of the trainee 20.

Simultaneously, by increasing the resistance to elongation of the second cord 56 to a value greater than the resistance to elongation of the first cord 46, when using the second cord 56, the trainee 20 reaches the maximum elongation of the second cord 56 in less time that when using the first cord 46. This teaches the trainee 20 to start the lift off of their second foot earlier in the cycle of the leg movements than was “taught” when used the first cord 46. This same effect arises when changing from the second cord 56 to the third cord 66. In both instances, the result is enhanced turn over rate for each foot.

The forgoing description of changing from the first cord 46 to the second cord 56 is replicated in a further training session employing the third cord 66 which has a greater resistance to elongation than that of the second cord 56. It will be recognized that the action and results of such changeover from the second to the third cord effect even more enhancement of the speed and stride length of the trainee 20 with the end result that the trainee 20 learns an optimized stride length which becomes engrained within their central nervous system such that when the trainee 20 removes the ankle bands 12, 12′ and begins to move their legs 18, 18′ through the type of directional movement employed during the training sessions, the trainee 20 automatically and without thinking assumes the enhanced pattern of speed and stride length “learned” during their training sessions.

It will be recognized that, depending upon the physical abilities of the trainee, further training with fourth or more cords of graduated lesser resistance to elongation may be employed, such as may occur when the trainee 20 has relatively long legs.

The present inventor has found that athletes, both professional and amateur, when initially fitted with the ankle bands 12, 12′ and first connecting cord 46, have difficulty acclimating their leg movements to this apparatus.

Specifically, some athletes tend to initially attempt to employ their customary maximum stride and/or speed of leg movements with disastrous results such as breaking of the cord 46, entanglement of their legs with the cord 46 so that the athlete falls, etc. Accordingly, in one embodiment of a method of the present invention, a “day to day” training regimen is provided which commences on Day one with a limited “work out” wherein the trainee 20 is fitted with the apparatus of the present invention and instructed to “get used” to the bands 12, 12′ and cords 46, 56, 66. To this end, in one embodiment the trainee 20 preferably goes though a self evaluation involving a group of “stationary sprints” and a group of “flying sprints,” before any introduction to the multiple-cord method of the present invention. As used herein, the term “stationary sprint” refers to a running exercise in which the runner begins the exercise at a stationary position and thereafter begins running, endeavoring to achieve and maintain the top speed and top stride which the runner is capable of performing throughout the remainder of the run. The term “flying sprint” refers to a running exercise in which, in a first portion of the exercise, the runner begins running and accelerates to achieve the top speed and top stride which the runner is capable of performing, and in a second portion of the exercise, the runner endeavors to maintain such top speed and top stride throughout the remainder of the run. For example, in one embodiment, a “stationary sprint” entails initial lift off out of starting blocks and immediate commencement of the trainee's maximum speed and stride and maintenance of such maximum speed and stride over the entire selected distance (e.g. entire 10 yards). In one embodiment, a “flying sprint” entails an initial lift off out of starting blocks, with the first portion of the flying sprint entailing the trainee covering the first 10 yards of the designated length of the sprint before they attain their maximum speed and stride, such maximum speed and stride being maintained for the remainder of the designated distance of the sprint in the second portion of the flying sprint.

One embodiment of an evaluation method and involves performing and timing the sprints of several groups of stationary and flying sprints. In this embodiment, where reference is made to “timing” one or more sprints, the stationary sprint is timed from the initial start to the completion of the total length of the sprint, while a flying sprint is timed from the beginning of the second portion of the sprint, i.e., from the point maximum speed and stride is attained to the completion of the flying sprint. In one embodiment, an initial estimate is determined of the trainee's theoretical minimum time and maximum speed and stride of which the trainee is capable for a sprint of a given distance. In this embodiment, a trainee performs and times one of each of the stationary and flying sprints, wherein the timed distance of each of the two sprints is equal to one-half the distance of the sprint for which the theoretical minimum time is to be determined. The time recorded for the stationary and flying sprints are added together and the result is taken as the minimum time and maximum speed and stride of which the trainee is capable of running over a sprint of a distance equal to the distance of the two individual timed sprints added together. For example, in one embodiment a trainee performs a 20 yard stationary sprint, timing and recording the time of the stationary sprint. The trainee then performs a 20 yard flying sprint, wherein the trainee utilizes a 20 yard distance for the first portion of the flying sprint to first attain maximum speed and stride, and then maintains such top speed and stride for an additional 20 yards, timing and recording the second 20 yard portion. Thereafter, the time recorded for the 20 yard stationary sprint and the time recorded for the 20 yard flying sprint are added together, and the result is recorded as the minimum time and maximum speed and stride of which the trainee is capable of running a 40 yard stationary sprint. This activity is repeated for each of the designated distances to be evaluated, e.g. 10 yards, 20 yards, 30 yards, 40 yards, and 60 yards. These recorded results are saved for future evaluation of the trainee's progress toward maximumization of their speed and stride.

Those skilled in the art will recognize that the minimum time and maximum speed and stride of which the trainee is capable of running a sprint of a given distance may be weighted to suit the needs of the particular trainee to be trained without departing from the spirit and scope of the present invention. For example, in another embodiment, once the time recorded for the stationary sprint and the time recorded for the flying sprint are added together, an offset time value (e.g., 0.1 seconds) is added to the result, and the sum of the stationary sprint time, flying sprint time, and offset time value is used as the theoretical minimum time and maximum speed and stride of which the trainee is capable of running the sprint of distance equal to twice the distance of the stationary or flying sprint timed.

In one embodiment, following an initial self evaluation as outlined above, the trainee is instructed to follow the following regimen for a total of six training days:

Day 1: Getting Used to the Cords

Employing first cords (of least resistance to elongation) where indicated

-   -   Step 1: Perform the following with Petrone Cords:         -   2 sets, 3 repetitions per set of a 10 yard run;             -   followed by:         -   2 sets, 3 repetitions per set of a 20 yard run.

None of these sets is to be a full speed sprint, but rather the trainee is to jog whereby the trainee experiences the presence of the cords and generally their effect upon the trainee's preexisting stride and turns.

-   -   Step 2: Perform the following without Petrone Cords:         -   2 sets, 2 repetitions per set, of a 10 yard run;             -   followed by:         -   2 sets, 2 repetitions per set of a 20 yard run.

These sets, may include both jogging and/or sprinting and in combination with the sets of Step 1, provide the trainee with a comparison feeling of their preexisting stride and turn with and without the use of Petrone cords.

-   -   Step 3: Perform the following with Petrone Cords:         -   2 sets, 2 repetitions per set, of a 30 yard run;             -   followed by:         -   2 sets, 2 repetitions per set of a 40 yard run;             -   followed by:         -   2 sets, 2 repetitions per set of a 60 yard run.

Each of these sets is to be performed at a speed of approximately 70% of the trainee's maximum speed. This speed should be at a jog, not sprinting. This series of runs is designed to introduce to the trainee a mental experience of the basic concept of stride speed and turn associated with the use of the Petrone cords when running, e.g., these sets begin the training of the trainee's central nervous system to the mental sensations associated with the movements of their legs when such legs are alternately restrained and assisted by the Petrone cords. This action further strengthens the trainee's confidence with the Petrone Cords

Day 2: Short Sprints

Employing second cords (of intermediate resistance to elongation) where indicated

-   -   Step 4: Perform the following:         -   2 sets, 3 repetitions per set of a 10 yard stationary             sprint, with Petrone Cords;         -   1 set, 2 repetitions per set of a 10 yard stationary sprint,             without Petrone Cords;         -   2 sets, 3 repetitions per set of a 10 yard stationary             sprint, with Petrone Cords; and         -   1 set, 1 repetitions per set of a 10 yard stationary sprint             without Petrone Cords.         -   Time the last repetition of each of the above-referenced             sets performed with the Petrone Cords.

This Step 4 is for absolute (maximum) speed of trainee. To avoid body fatigue, the trainee is to walk from the end location of each sprint, back to their starting point for their next sprint (termed: “adequate recovery”). Further, while trainee is walking back to their starting location, they are to think about what is coming up next. This reinforces the engrainment of their newly developing central nervous system programming process.

Day 3: Getting into the Groove

Employing third cords (of greatest resistance to elongation) where indicated

-   -   Step 5: Perform the following:         -   3 sets, 3 repetitions per set of 20 yard stationary sprint             with Petrone Cords;         -   1 set, 2 repetitions per set of 20 yard stationary sprint             without Petrone Cords;         -   2 sets, 3 repetitions per set of 20 yard stationary sprint             with Petrone Cords;         -   1 set, 2 repetitions per set of 20 yard stationary sprint             without Petrone Cords; and         -   1 set, 1 repetition per set of 20 yard stationary sprint,             with Petrone Cords.         -   Time the last repetition of each of the above-referenced             sets performed with the Petrone Cords.

As with Step 4, this Step 5 is for absolute (maximum) speed of trainee. To avoid body fatigue, trainee is to walk from the end location of each sprint, back to their starting point for their next sprint (termed: “adequate recovery”). Further, while trainee is walking back to their starting location, they are to think about what is coming up next. This reinforces the engrainment of their newly developing central nervous system programming process.

Day 4: Ready to Take Off

Employing second cords (of intermediate resistance to elongation) where indicated

-   -   Step 6: Perform the following:         -   2 sets, 3 repetitions per set of 20 yard flying sprints with             Petrone Cords;         -   1 set, 2 repetitions per set of 20 yard flying sprints             without Petrone Cords; and         -   1 set, 2 repetitions per set of 20 yard flying sprints with             Petrone Cords.         -   Time the last repetition of each of the above-referenced             sets performed with the Petrone Cords.

Again, this Step 6, is directed toward development of the absolute speed of the trainee so as to avoid body fatigue, trainee is to walk from the end location of each sprint, back to their starting point for their next sprint (termed: “adequate recovery”). Further, while trainee is walking back to their starting location, they are to think about what is coming up next. This reinforces the engrainment of their newly developing central nervous system programming process.

Day 5: Building Speed Down the Runway

Employing third cords (of greatest resistance to elongation) where indicated

-   -   Step 7: Perform the following:         -   2 sets, 3 repetitions per set of 30 yard stationary sprints             with Petrone Cords;         -   1 set, 3 repetitions per set of 30 yard stationary sprints             without Petrone Cords; and         -   1 set, 3 repetitions per set of 30 yard stationary sprints             with Petrone Cords.         -   Time the last repetition of each of the above-referenced             sets.

Again, this Step 7, is directed toward development of the absolute speed of the trainee so as to avoid body fatigue, trainee is to walk from the end location of each sprint, back to their starting point for their next sprint (termed: “adequate recovery”). Further, while trainee is walking back to their starting location, they are to think about what is coming up next. This reinforces the engrainment of their newly developing central nervous system programming process.

Day 6: It's Go Time—Now You're Flying

Employing third cords (of greatest resistance to elongation) where indicated

-   -   Step 8: Perform the following:         -   3 sets, 3 repetitions per set of 40 yard stationary sprints             with Petrone Cords;         -   1 set, 2 repetitions per set of 40 yard stationary sprints             without Petrone Cords;         -   1 set, 2 repetitions per set of 40 yard stationary sprints             with Petrone Cords; and         -   1 set, 3 repetitions per set of 60 yard stationary sprints             with Petrone Cords.         -   Time the last repetition of each of the above-referenced             sets.

Day 7: Follow Up/Wrap Up

Continued performance of each of the above-referenced steps depends on the trainee's load and intensity that day. However, back to back six-day workouts are not recommended. Preferably there should be allowed a day off between each of the six-day workouts outlined above.

After 4 six-day workouts, it is anticipated that the trainee is recording breakthrough times, so after completion of this 6-day/4 week program, the trainee should continue this program, allowing 2 to 4 additional six-day workouts for positive adaptation to develop. On any given day, the progress of the trainee may be determined as follows:

For any given day, with respect to the trainee's performance of 40 yard sprints, for example, add together the time for one of the trainee's 20 yard stationary sprints and the time for one 20 yard flying sprint. The result is the trainee's optimal speed for performance of the 40 yard sprint for such given day. Compare this result to the result determined in the self-evaluation procedure for 40 yard sprints, the difference being a measure of the improvement of the trainee's speed and stride relative to the speed for 40 yard sprints as determined during the initial self evaluation.

This same calculation may be made with respect to 10 yard sprints, 30 yard sprints and 60 yard sprints. A one-tenth of a second decrease in the time for completion of a given combination of stationary and flying sprints is deemed to be excellent improvement in speed.

Alternatively, in lieu of comparing the current day's optimal speed to the speed recorded during the self evaluation procedure for a given distance, one may compare the current day's recorded optimal speed to the recorded speed for the same set of sprints as recorded during any selected preceding day's workout for the given sprints. Such comparisons may be made with respect to any given one of the different sprint lengths for the respective days being compared.

It also has been noted that certain athletes which have been injured experience enhanced recovery through participation in the technique of the present invention, but initially can not physically perform all or portions of the demanding steps of the above-described method of the present invention.

As an additional aid to introducing such athletes to the present invention, the inventor has also developed an introductory procedure useful as an integrated aspect of the present invention.

Specifically, in this introductory procedure, a trainee 20 is fitted with ankle bands 12, 12′ on each of their legs and an elastic cord interconnecting the bands as described hereinabove. Thereupon, the trainee 20 is led through a series of isometric leg movements which limit the leg movements of the trainee but which introduce and acclimate the trainee to the resistance to elongation of the cord during a first half of a patterned cycle and the significant assistance provided by the contraction of the cord as the trainee completes a second half of the cycle of leg movement. Specifically, as depicted in FIGS. 7-12 in one embodiment of the introductory routine, the trainee 20 is fitted with the bands (cuffs) 12, 12′ of the present invention and a cord 56 (for example) of the same length as a cord which will eventually be used by the trainee when performing the method of the present invention. This cord preferably exhibits an intermediate resistance to elongation, but as desired, a cord 66 of strong resistance to elongation or a cord 46 of lesser resistance to elongation may be employed depending in part upon the trainee's comfort zone for movement of their legs and feet. During this introductory routine, the trainee 20 begins each leg movement positioned facing, but with their feet spaced apart from, a support, such as for example a wall 79, leaning forward such that their hands engage the wall 79, with the trainee's feet together on the floor. As each leg movement commences, the trainee endeavors to keep their head upright and back straight through all the steps of the introductory routine.

Under these circumstances of position, the trainee 20 is directed, in one technique (See FIG. 7), with one foot 76 planted on the floor, to bend the toe 80 (See FIG. 8) of the other of the feet 72 up toward the shin 75 of the foot 72 so that this foot 72 of the trainee is generally in a forward-stepping positional attitude such as it would be if the trainee were running. With the trainee's head upright and back straight, the leg 75 of the toe-bent foot 72 is bent at the knee 78 to position the knee proximate the trainee's chest. This position is held for about 15 seconds (enough to ensure that the trainee does not immediately return the uplifted foot 72 to its initial side-by-side relationship of the still planted foot 76, thereby ensuring that the trainee experiences the resistance to elongation of the cord 56). This movement is repeated with the opposite foot 76 and leg 82 and followed by return of the two feet 72, 76 to their initial starting side-by-side location. As the trainee lifts the knee of the uplifted foot toward their chest, the cord is extended and accumulates energy there within. After 15 seconds, the bent leg is urged by the cord toward return of the foot to its starting position in side-by-side with the other foot.

In another technique, referring to FIG. 8, with the feet 72, 76 in side-by-side relationship and spaced apart from the wall as referred to above, and with legs 75, 82 held straight, the trainee 20 is directed to extend the first leg 75 (corresponding to the first foot 72) laterally away from the second leg 82 until the trainee 20 can not comfortably stretch the cord further. This posture is held for at least 15 seconds, again acclimating the trainee 20 to the effect of the cord upon their leg movement, including the rebound of the laterally outstretched leg due to the energy accumulated in the cord. This routine is repeated with the second foot 76 and corresponding leg 82, ending with the trainee's feet 72, 76 being in side-by-side relationship.

In another technique, referring to FIG. 9, with the toe 80 of a first foot 72 turned up, the trainee's head upright and back straight, and with the feet initially in side-by-side relationship and spaced apart from the wall 79 as referred to above, and with their legs held straight, the trainee 20 is directed to extend the first foot 72 forward toward engagement with the wall 79 and to hold the engagement for about 15 seconds, thereby acclimating the trainee to the effect of the cord upon such leg movement. This routine is repeated with the other of the trainee's legs, ending with the feet being in side-by-side relationship.

In another technique, as depicted in FIG. 10, with the trainee 20 leaning against the wall 79, with their head upright, back straight, and legs straight, the trainee is directed to move a first foot 72 rearward until the cord can not comfortably be stretched further and to hold this position for about 15 seconds whereupon the first foot 72 is returned to a side-by-side relationship with the second foot 76. This movement is then repeated using the second foot 76.

In another technique, as depicted in FIGS. 11 a and 11 b, the trainee, with their feet 76, 72 disposed in side-by-side relationship and while yet leaning against the wall 79, is directed to move a first foot 72 rearward while also moving the first foot 72 into a position behind the second foot 76 of the trainee 20. This position of the first foot 72 is held for about 15 seconds and the first foot 72 is returned to its side-by-side relationship relative to the second foot 76. This movement is then repeated using the second foot 76.

In another technique, as depicted in FIG. 12, while leaning against the wall 79, with their head upright, back straight, and both legs straight, the trainee 20 is directed to lift a first foot 72 vertically upward while bending their knee and hip joint sufficiently to keep the left foot substantially aligned in a vertical plane with the straight second leg 82 of the trainee 20. This position is held for about 15 seconds and the first foot 72 is returned to its side-by-side relationship to the second foot 76. This movement is then repeated using the second foot 76.

In another technique, as depicted in FIG. 13, while leaning against the wall 79, with their head upright, back straight, and both legs straight, the trainee 20 is directed to extend the first foot 72 forward toward the wall 79 while also moving the first foot 72 into a position directly in front of the second foot 76 of the trainee 20, and to hold this position for about 15 seconds, thereby acclimating the trainee to the effect of the cord upon such leg movement. This routine is repeated with the other of the trainee's legs, ending with the feet being in side-by-side relationship.

From the foregoing, it will be recognized that these introductory routines performed by the trainee 20 are designed to produce relatively slow extensions of each leg (and associated foot) so that the trainee 20 can experience the resistance of the cord toward, but not necessarily to, its maximum elongation, the accompanying buildup of energy within the cord during the extension movement, and the magnitude of such energy as the trainee retains their foot in its extended attitude, and finally, the assistance provided by the energy stored within the elongated cord once the trainee's central nervous system signals the return of the extended leg (foot) to the initial starting position of the foot. Notably, all such movements of the leg (foot) are deliberate and limited with the exception of the urging of a leg away from an extended position and where the trainee experiences the rapid return of the extended leg due to the assistance provided by the release of the built up energy within the cord. By these means, repetitions of these routines acclimate the trainee to the activities (actions) to be expected when the trainee is engaged in the more rigid training of the present invention, thus ensuring that the trainee understands what is expected of them in the future training designed to enhance their turn over rate, as during a running activity.

It has been found that instances of experimental training of multiple professional athletes by the present inventor and employing the method of the present invention have consistently produced enhancement of the speed turn over rate of such athletes by multiple digit percentages as compared to the speed of such athletes prior to participation in training employing the present invention.

While the present invention has been illustrated by description of several embodiments and while the illustrative embodiments have been described in considerable detail, it is not the intentions of the applicant to restrict or in any way limit the scope of the appended claims to such detail. Additional advantages and modifications will readily appear to those skilled in the art. The invention in its broader aspects is therefore not limited to specific details, representative apparatus and methods, and illustrative examples shown and described. Accordingly, departures may be made from such details without departing from the spirit or scope of applicant's general inventive concept. 

1. A method for speed and stride training of lower limb movements of an athlete comprising the steps of: a. applying first and second bands in encircling arrangement about respective ones of the ankles of the athlete; b. providing a first elastic cord of a given length having first and second opposite ends, and which exhibits a first degree of resistance to elongation; c. attaching a first one of said opposite ends of said first elastic cord to said first band and the second of said opposite ends of said first elastic cord to said second band thereby interconnecting the legs of the athlete such that movement of one of such legs relative to the other of such legs is accompanied by elongation or relaxation of said first elastic cord as a function of the movement of such leg relative to the other of such legs; d. moving one of said legs of the athlete through a first cycle of movement of said leg relative to the other of said legs, whereby said movement through such cycle is in part limited by resistance to elongation of said cord and is in part assisted by energy stored within said cord, wherein the central nervous system of the athlete senses and records at least the start and stop limits of such cyclic leg movement thereby causing the athlete to have engrained within their central nervous system a pattern of the mentally recorded limits of such cyclic movement; e. repeating said cyclical movement employing each of said legs multiple times and employing said first cord; f. thereafter substituting a second elastic cord of substantially the same length as said first cord, but of a greater resistance to elongation than said first cord, between said first and second bands; g. repeating said cyclical movements of each leg as performed when employing said first cord but to the limits defined in part by the greater resistance to elongation of said second cord and in part assisted by energy stored within said second cord, whereby said central nervous system of the athlete senses and records a pattern of the start and stop limits of such cyclical leg movement when employing said second cord, thereby causing the athlete to have engrained within their central nervous system the recorded limits of speed and stride of such cyclical movement when employing said second cord; h. repeating said cyclical leg movements of each of the legs multiple times with said second cord; i. substituting a third elastic cord of substantially the same length as said first and second elastic cords, but of a greater resistance to elongation than said second elastic cord, between said first and second bands; j. repeating said cyclical leg movements of each of the legs as performed when employing said first cord but to the limits defined in part by the greater resistance to elongation of said third cord and in part assisted by energy stored within said third cord, whereby said central nervous system of the athlete senses and records a pattern of the start and stop limits of such cyclical leg movements when employing said third cord, thereby causing the athlete to have engrained within their central nervous system the recorded limits of speed and stride of such cyclical movement when employing said third cord; k. repeating said cyclical movements of said legs multiple times employing said third cord; and, l. removing said cuffs from the athlete whereupon when the athlete runs, the athlete exhibits that pattern of leg movements learned during training with said cords interconnecting the athlete's legs.
 2. The method of claim 1 and in advance of commencement of said step of moving one of said legs of the athlete through a first cycle of movement, acclimating said athlete to the actions and resulting forces of said movement of one of such legs relative to the other of such legs as is generated by elongation or relaxation of said first elastic cord.
 3. The method of claim 2 wherein said acclimation includes leg movements which are constrained to the extent that the likelihood of injury of misuse of said method are minimized.
 4. The method of claim 1 wherein said cyclical movements of each of said legs are continued with one or more additional cords, each of which exhibits an increased resistance to elongation relative to its preceding cord.
 5. The method of claim 1 wherein said leg movements mimic those leg movements commonly associated with running.
 6. The method of claim 1 wherein said leg movements mimic those leg movements commonly associated with at least one of the group consisting of running, walking, side-stepping, soccer, football, tennis and baseball.
 7. Apparatus useful for training lower limb movements of an athlete comprising: first and second ankle bands adapted to be releaseably attached in encircling relationship with respective ankles of the athlete; first, second and third flexible elastic cords, said cords being of substantially equal length and exhibiting incrementally increasing individual resistance to elongation, said first cord exhibiting the lesser of such resistances to elongation and said third cord exhibiting the greater of such resistances to elongation; each of the respective opposite ends of each of said cords including means for releasably attaching a first end of said cord to one of said ankle bands and means for releasably attaching a second end of said cord to the other of said ankle bands; whereby said cords elastically interconnect said ankle bands to one another.
 8. The apparatus of claim 7 wherein each of said cords is of a length of between about 8 and about 12 inches.
 9. The apparatus of claim 8 wherein said first cord exhibits a resistance to elongation of between about 11 lbs at 100% elongation of said cord and about 17 lbs at 200% elongation of said cord.
 10. The apparatus of claim 10 wherein said second cord exhibits a resistance to elongation of between about 16 lbs at 100% elongation of said second cord and about 21 lbs at 200% elongation of said second cord.
 11. The apparatus of claim 10 wherein said third cord exhibits a resistance to elongation of between about 18 lbs at 100% elongation of said third cord and about 27 lbs resistance to elongation at 200% elongation of said third cord. 